(Reaching Me in Me, p. 30; Taught by Yogi Bhajan on October 10, 1986.)

  1. Lie on Your Back. Connect the Mercury finger (little finger) and thumb of each hand and criss-cross your arms back and forth over your chest. Your arms open out to the sides, then cross over your chest and then open out to the sides again. Keep your elbows straight. This movement increases blood circulation in the chest area. 2 minutes.

  1. Still Lying on Your Back. Keep your arms moving as in #1, pull your knees up and criss-cross your lower legs from side-to-side. 2 minutes.

  1. Lying on Your Back. Relax your arms and legs. Keep your head on the floor as you turn your head rapidly from side-to-side. This is the same movement as if you as shaking your head, “no.” 2 minutes.

  1. Lying on Your Back. Bring your knees to your chest, wrap your arms around them and lift your head up so that your nose is between your knees. Hold the position and do Breath of Fire powerfully. 2 minutes.

  1. Turn Over On To Your Stomach. Rapidly hit your buttocks with your fists. This is for youthfulness. 2 minutes.

  1. Bow Pose. Come into Bow Pose, balancing on your navel. Hold the position and do Breath of Fire. (How to Do It: Apply root lock to rotate your pelvis. Roll the tops of the thighs toward each other to protect the sacrum. This will help you to keep the feet touching. Press strongly through the root line into the ground. Pull the shoulder blades down the back to leverage the lifting of the chest. Use the legs to pull against the arms to raise the body up into the position. 2 minutes. Relax down.

(From “Divine Alignment,” by Guru Prem Singh Khalsa: Bow Pose is hard for many people, but it is important to get beyond the “bending where you are already bending” syndrome and open new territory in flexibility. If you really want to lengthen your spine out, particularly through the important pelvic muscles, you really have to keep the feet and knees close together and use the legs to pull against the arms. You may not come up as high, but it opens up the spine in a far more useful way.)  

  1. Bow Pose. Begin rocking back and forth. 3 minutes.

8. Relax.

“You are not body. You are not mind. You are not spirit.

You are the combining force of these three.

You are the commandant in charge of trinity. You are not trinity.”

 – Yogi Bhajan.